20-Minute Total Body Fat Burning Workout-No Equipment

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Hi Everyone!

Welcome to Day 2 of my Original 30-Day Workout Challenge.

I still can’t believe that it’s a brand new year! The clock, and my calendar tell me that time passed the same as it has in years past, but it felt like we went into super speed.

Today’s workout is a 20 minute interval workout. I modified one of the workouts I did with my boot camp class. I interspersed cardio bursts with max repetitions. The interval breakdown is 30 seconds cardio, 50 seconds max reps.

This workout is broken into three sections: lower body, core, and arms. You work your entire body, and burn fat at the same time.

I chose to jump rope, but high knees, jumping jacks, or cardio of choice (anyone up for more froggers?!?) can be substituted.

When I filmed this workout I followed it up with a run on the treadmill. I definitely surpassed my goal of  a minimum of 15 minutes of exercise per day today.

Jesse and I have had house guests, and we threw a New Year’s Eve party so we haven’t had a chance to film any new workouts. I decided that it was a great time to go through my Original 30-Day Workout Challenge. I will still be filming new workouts along the way, and posting them, but the weekly workout schedule has been updated with the 30-Day Challenge exercises. The challenge is to get in at least 15-Minutes of exercise per day.

Yesterday I got in a walk, but I didn’t get in the workout of the day, so I am going to stack Day 1 and Day 2 today. I will also be doing the stretch video from yesterday daily throughout this month. Hopefully I can show you all some progress with my splits. Right now I don’t even think they can be called splits because my flexibility has regressed so much!

Check in here or on facebook, twitter, and instagram to let me know if you got in your #15minutesperday of exercise or more!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Help BenderFitness: https://www.patreon.com/benderfitness

30/50: 30 seconds cardio, 50 seconds max reps

1. Surfer Burpee
2. Lift to Side Lunge (right)
3. Lift to Side Lunge (left)
4. Tuck Jump
5. Lunge Jump
6. Down Dog to Knee Drop Plank
7. Leg/Hip Lift
8. Mountain Jumper
9. Bicycle
10. Frog Hopper
11. Rotating Push Up
12. Reverse Forearm Plank
13. Burpee
14. Tricep Push Up (right)
15. Tricep Push Up (left)

Repeat 1-3X
Optional: Pair with 30-minutes cardio of choice


14 thoughts on “20-Minute Total Body Fat Burning Workout-No Equipment

  1. sara

    i will be doing this workout tomorrow. I did 2 miles on the treadmill this morning at different types of speed. I will do a quick arm and core workout. I am excited to start the new year with a fresh start. Thank you for all that you do Melissa. I love your workouts.

  2. Katheryn

    Hey Melissa, Happy New Year! Thanks for the great workouts. I moved to a small town this past summer and the gym does not offer much so it’s you, me and the iPad most days. My former gym had great instructors which one of them told me about your site and you are now my class lol. I am 54 and working out has always been a part of my life, love it. As you ask for suggestions I would like to mention more regular weight workouts. As I have aged, I will say that making weights a regular routine has been the best thing I have done going through menapause, for posture and overall staying toned. I usually would combine cardio with weights 3 days a week and miss the consistency of the weights; I do other workouts on the alternate days. Now I kind of make up my own weight routine and combine with one of your workouts or cardio. I use to run more but the last 5 years I do cardio lots of different ways and increased the weights/consistency; best change I have made. Love the HIIT style sometimes have to watch the amount of jumping both achilles by the heels get tender, prob age haha. I would like to contribute but would rather send a check; do you have a P.O. Box? Thanks again for everything! God bless you and your beautiful family.

  3. Suzie

    Yesterday was a lazy pj day recovering from the craziness of the holidays. I did Day 1 and 2 today. Felt great to start off the year rested and then energized!

  4. R

    Hi, Melissa! I did yesterday’s workout and it was so hard! I can’t wait to try day two. Do you have a reference somewhere of how to do some of the exercises listed?


  5. R

    Whoops! I just posted a comment about how to do the exercises – Sorry! I see the video now. It did not load before!

    My apologies!

  6. Anonymous

    I’m a few days behind but just completed one round and it kicked my butt! I am way out of shape from the Holidays. Thanks for an awesome workout!

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